Vitamin A
It plays a role of special importance in the renewal of the skin and mucous membranes.
It is found in foods of animal origin: liver, dairy fats, egg, complete dairy.
In some vegetables we find beta-carotene, precursor of vitamin A. It abounds in green leafy vegetables and red-orange-yellowish color (carrot, tomato ...). Also in certain fruits: apricots, cherries, melon, peach, nectarines ...
Vitamin E
It has antioxidant action. It acts by preventing the accumulation of free radicals, which are the cause of the "aging spots" on the skin, most noticeable in summer by the action of solar rays.
We have a variety of foods rich in vitamin E: wheat germ and its oil, soybean oil, cereal germ, whole grains, virgin olive oil, leafy vegetables and nuts.
Vitamin C
It is also a potent antioxidant and improves the production of collagen, a protein that maintains skin without wrinkles and smoother.
Vitamin C is found almost exclusively in fruits and vegetables. Foods that are abundant include: kiwi, mango, pineapple, persimmon, citrus, melon, strawberries, berries, peppers, tomatoes, brasicáceas (vegetables of the cabbage family) and spinach.
Group B vitamins
They help the cellular renewal of skin, hair and mucous membranes.
They appear in most foods, both vegetable and animal origin: vegetables, fresh fruit, nuts, cereals, legumes, meat, viscera, fish, seafood, eggs and dairy products.
The Selenium
It is a mineral with antioxidant action. It has been associated with a lower risk of onset of melanoma, among other tumors
It is found in a variety of foods: meat, fish, seafood, cereals, eggs, fruits and vegetables.
The Zinc
It participates in cell renewal and in the fight against free radicals, favoring the good condition of the skin and mucous membranes, providing tonicity and elasticity to the skin.
It abounds mainly in meats, viscera, fish, eggs, whole grains and legumes.
Iron
Its deficit causes anemia and therefore pallor on the skin.
It is found mainly in viscera, meat, fish and eggs. Also in nuts, breakfast cereals, legumes and green leafy vegetables. Foods rich in vitamin C improve iron absorption so they make a good pair with iron.
